CrossFit Now – CrossFit
STRUCTURE: Athletes will complete 5 Rounds of 40/30 Calories Row, 30 Ab-Mat Sit-ups, 20 Russian Kettlebell Swings, and 100-ft. Kettlebell Goblet Walking Lunge for time.
STIMULUS: “Typhoon” is a Pacer workout.
STRATEGY: Athletes should be able to complete 40/30 Calorie Row in under 2:30, 30 AbMat Sit-ups in under 1:30, 20 Russian Kettlebell Swings in 1:00 and 100-ft. Kettlebell Goblet Walking Lunges in 1:00.
SCALING: Athletes should aim to finish the first round in 6:00. Athletes should choose a Row distance they can complete in under 2:30, a Kettlebell weight they can swing for 20 reps unbroken, and a Kettlebell weight they can complete walking lunges in 4 sets maximum.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 28-32 Minutes.
5 Rounds For Time:
40/30 Calorie Row
30 AbMat Sit-ups
20 Russian Kettlebell Swings
96-ft. Kettlebell Goblet Walking Lunge
35 min TIme Cap
How to have them do the 96′ Walking Lunges
One mat is 4’x6′. If they go “out” 2 mats on
the 6′ section and “back 2 mats that is 24′.
Do that FOUR times
30/20 Cal Bike or 500m Run
RX+-Same as RX
60+-26/18#, 32 Goblet Squats
Basics-15 Cal Row, 15 Sit Ups, 10 RKBS
48′ Walking Lunge, no weight